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Porridge vs Sunflower seed - In-Depth Nutrition Comparison

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How are Porridge and Sunflower seed different?

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Manganese, Magnesium, Folate, and Vitamin B3 than Porridge.
  • Daily need coverage for Vitamin E from Sunflower seed is 234% higher.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Porridge vs Sunflower seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +11.5%
Contains less Sodium -33.3%
Contains more Iron +40.4%
Contains more Potassium +3931.3%
Contains more Magnesium +6400%
Contains more Copper +4400%
Contains more Zinc +3746.2%
Contains more Phosphorus +4300%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Calcium +11.5%
Contains less Sodium -33.3%
Contains more Iron +40.4%
Contains more Potassium +3931.3%
Contains more Magnesium +6400%
Contains more Copper +4400%
Contains more Zinc +3746.2%
Contains more Phosphorus +4300%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +175750%
Contains more Vitamin B1 +2590.9%
Contains more Vitamin B2 +1320%
Contains more Vitamin B3 +1502.9%
Contains more Vitamin B5 +1491.5%
Contains more Vitamin B6 +10246.2%
Contains more Folate +1791.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +175750%
Contains more Vitamin B1 +2590.9%
Contains more Vitamin B2 +1320%
Contains more Vitamin B3 +1502.9%
Contains more Vitamin B5 +1491.5%
Contains more Vitamin B6 +10246.2%
Contains more Folate +1791.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
156
Sunflower seed
Mineral Summary Score
24
Porridge
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
125%
Sunflower seed
Carbohydrates
11%
Porridge
20%
Sunflower seed
Fats
1%
Porridge
238%
Sunflower seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Sunflower seed
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.59g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 4.422g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Porridge Sunflower seed Opinion
Calories 50 584 Sunflower seed
Protein 1.44 20.78 Sunflower seed
Fats 0.21 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 10.52 20 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 5.25 Sunflower seed
Calcium 87 78 Porridge
Potassium 16 645 Sunflower seed
Magnesium 5 325 Sunflower seed
Sugar 0.03 2.62 Porridge
Fiber 0.5 8.6 Sunflower seed
Copper 0.04 1.8 Sunflower seed
Zinc 0.13 5 Sunflower seed
Starch
Phosphorus 15 660 Sunflower seed
Sodium 6 9 Porridge
Vitamin A 0 50 Sunflower seed
Vitamin E 0.02 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.055 1.48 Sunflower seed
Vitamin B2 0.025 0.355 Sunflower seed
Vitamin B3 0.52 8.335 Sunflower seed
Vitamin B5 0.071 1.13 Sunflower seed
Vitamin B6 0.013 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0.1 0 Porridge
Folate 12 227 Sunflower seed
Trans Fat
Saturated Fat 0.033 4.455 Porridge
Monounsaturated Fat 0.028 18.528 Sunflower seed
Polyunsaturated fat 0.114 23.137 Sunflower seed
Tryptophan 0.02 0.348 Sunflower seed
Threonine 0.045 0.928 Sunflower seed
Isoleucine 0.063 1.139 Sunflower seed
Leucine 0.11 1.659 Sunflower seed
Lysine 0.037 0.937 Sunflower seed
Methionine 0.027 0.494 Sunflower seed
Phenylalanine 0.078 1.169 Sunflower seed
Valine 0.07 1.315 Sunflower seed
Histidine 0.033 0.632 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.